13: Thursday Arms 20 minutes Lose about 250 calories First 10 minutes: 5 sets of as many push-ups you can do in 2 minutes Second 10 minutes: 20 pound dumbbells- 5 sets of as many curls you can do for 2 minutes(switching each arm)

14: Friday Shoulders 20 minutes Lose about 200 calories 20 pound dumbbells:Incline press (up and down)- 5 sets of as many you can do in 2 minutes (both arms at same time) 20 pound dumbbells: One arm upright row- 5 sets of as many you can do in 2 minutes

15: Saturday Chest 20 minutes Lose about 200 calories 20 pound dumbbells: Machine flies- 5 sets of as many you can do in 2 minutes(both arms at same time) 20 pound dumbbells: Bench press- 5 sets of as many you can do in 2 minutes